Eat More Fiber To Lose Weight

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How to Eat 37 Grams of Fiber in a Day

When it comes to getting enough fiber in our diets, most of us fall short. But it's easier than you think to eat the recommended daily intake. For adults 50 and younger you need 25 grams for women and 38 grams for men. This sample menu gives you 37 grams of fiber from tasty, familiar foods:

  • Breakfast: One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of fiber) and skim milk
  • Morning snack: 24 almonds (3.3 grams of fiber) mixed with a quarter cup of raisins (1.5 grams of fiber)
  • Lunch: Turkey sandwich made with 2 slices of whole wheat bread, plus lettuce, tomato (5 grams of fiber total), and an orange (3.1 grams of fiber)
  • Afternoon snack: Yogurt topped with half a cup of blueberries (2 grams of fiber)
  • Dinner: Grilled fish served alongside a salad made with romaine lettuce and shredded carrots (2.6 grams of fiber), plus half a cup of cooked spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)
  • After-dinner treat: 3 cups popped popcorn (3.5 grams of fiber)

High-Fiber Super Foods (copy the link below)

https://r.search.yahoo.com/_ylt=Awrhe0.2GB9l2OIB.xUPxQt.;_ylu=Y29sbwNiZjEEcG9zAzEEdnRpZAMzODctQS1BRFJfMQRzZWMDc3I-/RV=2/RE=1696565559/RO=10/RU=https%3a%2f%2fwww.mayoclinic.org%2fhealthy-lifestyle%2fnutrition-and-healthy-eating%2fin-depth%2fhigh-fiber-foods%2fart-20050948/RK=2/RS=gfYuITF09hAzFR783xVvJvFDxqg-

Fiber helps you manage your weight, lowers cholesterol, keeps your bowel movements regular, and reduces your odds of getting diabetes and heart disease. So check food labels and choose "high fiber" foods -- which contain more than 5 grams of fiber per serving -- whenever possible. Consider fiber supplements if you continually fall short of getting what you need through what you eat. Examples include psyllium and methylcellulose.

You can also make simple substitutions to replace low-fiber foods with fiber-rich dishes. 

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.



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